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Tuesday, 23 April 2024

22 April 2024 by 1 Comment

Join us for FREE on Friday, April 26th!

No fitness experience is needed, and everyone is welcome!

 

Conditioning:

2024 CrossFit Games Quarterfinals WOD 4

With a continually running clock, complete as many reps as possible in 10 minutes of:

10 clean and jerks (135/83)

…Rest 1 minute…

10 clean and jerks (185/123)

…Rest 1 minute…

10 clean and jerks (225/153)

…Rest 1 minute…

Max-reps clean and jerks in time remaining (245/163)

 

For score

 

Endurance:

400m Run

25/20 Cal ski

25/20 Cal bike

25/20 Cal row

 

2 Rounds for time

(16:00 cap)

 

 

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Filed Under: 11-15 min, 16-20 min, Bodyweight, CFE, CrossFit Games WOD, Lifting, Monostructural

Monday, 22 April 2024

21 April 2024 by 4 Comments

Join us for FREE on Friday, April 26th!

No fitness experience is needed, and everyone is welcome!

 

Conditioning:

2024 CrossFit Games Quarterfinals WOD 3

3 rounds of:

10 Handstand push-ups

20 Toes-to-bar

…then without rest…

2 rounds of:

10 Strict handstand push-ups

5 Rope climbs (15′)

…then without rest…

1 round of:

10 Chest-to-wall handstand push-ups

20 Ring muscle-ups

 

For time

(15:00 cap)

 

Accessory:

12 Single Leg Kettlebell Crossover Deadlifts (6/6)

2:00 Rest

 

3 Sets for quality

*Weight each set can be increased based on feel or the same weight throughout all sets

 

 

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Filed Under: 11-15 min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Gymnastics WOD, Skill

Friday, 19 April 2024

18 April 2024 by 6 Comments

This Friday 1730 and Saturday 0900 classes canceled because we are hosting Festivus Games!

Join us for FREE on Friday, April 26th!

No fitness experience is needed and everyone is welcome!

 

Conditioning:

“CrossFit Games 2024 Indy/Age Group Quarterfinals WOD 1”

1:00 Max reps snatches (135/83)

1:00 Max calories rowed

1:00 Max double dumbbell box step ups (2 x 50/35)(20″)

1:00 Rest

 

4 Rounds for max score

 

Core Work:

0:30 Hollow hold

0:30 Rest

0:30 Low plank

0:30 Rest

0:30 Max reps v-ups

0:30 Rest

 

3 Rounds for quality

 

 

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Filed Under: 11-15 min, AMRAP, Competition WOD, Couplet/Triplet, CrossFit Games WOD, EMOM, Lifting, Skill, Strength/Speed

Saturday, 13 April 2024

12 April 2024 by 4 Comments

Sign up to compete or volunteer at Festivus HERE!!

Join us for our FREE days in April, TODAY the 13th, and Fri the 26th!

No fitness experience is needed and everyone is welcome!

 

Conditioning:

As many rounds and reps as possible in 15-minutes, of the following:

15 Calories rowed

10 Double dumbbell thrusters (2 x 50/35)

50 Single-unders

10 Burpee box jump overs (24/20″)

15 Calories biked

 

For score

(100 points per round)

 

Strength:

Thruster

Warm up to 65%, and then do this on an E2MOM clock:

5 @ 65% of 1-Rm thruster

5 @ 70%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%

 

For quality

 

 

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Filed Under: 11-15 min, AMRAP, Bodyweight, Lifting, Skill

Wednesday, 10 April 2024

9 April 2024 by 5 Comments

Sign up to compete or volunteer at Festivus HERE!!

Join us for our FREE days in April, Sat the 13th and Fri the 26th!

No fitness experience is needed and everyone is welcome!

 

Conditioning:

0:45 Max calories rowed

0:30 Rest/transition

0:45 Max kettlebell swings (53/35)

0:30 Rest/transition

0:45 Max d-ball cleans (100/70)

0:30 Rest/transition

0:45 Max wall walks

0:30 Rest/transition

 

2 Rounds for score

 

Strength:

Deadlift (on an E2MOM clock)

7 @ 35% of 1-Rm deadlift

6 @ 45%

5 @ 55%

5 @ 65%

3 @ 75%

1 @ 80%

1 @ 85%

1 @ 90%

 

For quality

 

 

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Filed Under: 11-15 min, Bodyweight, Hybrid, Lifting

Tuesday, 02 April 2024

1 April 2024 by 7 Comments

Sign up to compete or volunteer at Festivus HERE!!

Join us for our FREE days in April, Sat the 13th and Fri the 26th!

No fitness experience is needed and everyone is welcome!

 

Conditioning:

250m Row

10 D-ball cleans (100/70)

25-ft Single-arm dumbbell overhead walking lunge (left) (70/50)

10 Burpee pull-ups

25-ft Single arm dumbbell overhead walking lunge (right) (70/50)

 

2 Rounds for time

(10:00 cap)

Strength:

Pause* Snatch

On an EMOM clock:

1 @ 70% of 1-Rm snatch

1 @ 70%

1 @ 70%

1 @ 70%

1 @ 70%

1 @ 75%

1 @ 75%

1 @ 75%

1 @ 75%

1 @ 75%

1 @ 80%

1 @ 80%

1 @ 80%

1 @ 80%

1 @ 80%

 

For quality and technique work

*Pause for 2-seconds in receiving position

 

 

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Filed Under: 11-15 min, Bodyweight, Gymnastics WOD, Hybrid, Lifting, Monostructural

Monday, 01 April 2024

31 March 2024 by 10 Comments

Sign up to compete or volunteer at Festivus HERE!!

Join us for our FREE days in April, Sat the 13th and Fri the 26th!

No fitness experience is needed and everyone is welcome!

 

Accessory Work:

10/leg Kettlebell* goblet curtsy step down

2:00 Rest

3 Sets for quality

*Increase weight each round

 

Conditioning:

21-15-9 Rep rounds* of:

Calories biked/rowed/skied**

Power snatches (125/83)

*40 Crossover single unders after each round

 

For time

(15:00 cap)

**Athlete’s choice on machine, and can switch out each round if desired.

 

 

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Filed Under: 11-15 min, Couplet/Triplet, Lifting, Skill, Strength/Speed

Wednesday, 20 March 2024

19 March 2024 by 3 Comments

Sign up to compete or volunteer at Festivus HERE!!

 

Strength:

3 Shoulder Press* ⇒ 5 Push Press*

Rest 1:00

 

5 rounds for quality

*Do all rounds at 70% of SP and 70% of Thruster. Using two barbells is allowed.

 

Conditioning:

12/9 Calories skied, biked, rowed*

8 Overhead squats (115/78)

4 Rope climbs

8 Overhead squats

12/9 Calories skied, biked, rowed

Rest 2:00

 

3 rounds for time

(16:00 cap)

*Rd 1, ski; rd 2, bike; and rd 3, row

 

 

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Filed Under: 11-15 min, Bodyweight, Hybrid, Lifting, Monostructural, Skill, Strength/Speed

Monday, 18 March 2024

17 March 2024 by 4 Comments

Take the CrossFit  Judges Course HERE!

Sign up to compete or volunteer at Festivus HERE!!

 

Option 1:

2024 CrossFit Games Open WOD 24.3

5 rounds of:

10 Thrusters (95/65)*

10 Chest-to-bar pull-ups

…rest 1:00, then…

5 rounds of:

7 Thrusters (135/95)*

7 Bar muscle-ups

 

For time

*Weight increases in second part for all divisions

Description and Standards can be found HERE

 

Option 2:

10 Alternating dumbbell snatch (50/35)

15/12 Calories rowed

10 Burpees-over-rower

Rest 1:00

 

7 rounds for time

 

 

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Filed Under: 11-15 min, 16-20 min, 20+ min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Gymnastics WOD, Lifting, Monostructural, Skill, Strength/Speed

Saturday, 16 March 2024

15 March 2024 by 3 Comments

Take the CrossFit  Judges Course HERE!

Sign up to compete or volunteer at Festivus HERE!!

 

2024 CrossFit Games Open WOD 24.3

5 rounds of:

10 Thrusters (95/65)*

10 Chest-to-bar pull-ups

…rest 1:00, then…

5 rounds of:

7 Thrusters (135/95)*

7 Bar muscle-ups

 

For time

*Weight increases in second part for all divisions

Description and Standards can be found HERE

 

 

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Filed Under: 11-15 min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Gymnastics WOD, Lifting, Skill, Strength/Speed

Wednesday, 13 March 2024

12 March 2024 by 2 Comments

Take the CrossFit  Judges Course HERE!

Sign up to compete or volunteer at Festivus HERE!!

 

Conditioning:

2024 Festivus 3-person Team WODs*

“I got 99 problems”

99 Double Unders

99 Wall-ball shots (20/14) @ (10/9′)

99 Toes-above-hips

99 Burpees

99 Russian kettlebell swings (53/35)

 

For time

(15:00 cap)

*Equal worked is NOT required. Only one person working at a time.

 

…Rest 5:00, then…

 

3-person Team WOD*

“What goes up, must come down”

75 Calories rowed

60 2-person synchro step-ups (24/20″)

45 2-person synchro plate ground-to-overhead (45/25)

30 3-person synchro sit-ups

 

For time

(10:00 cap)

*Equal worked is NOT required.

 

 

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Filed Under: 11-15 min, 6-10 min, AMRAP, Bodyweight, Chipper, Competition WOD, Lifting, Monostructural, Team WOD

Wednesday, March 06 2024

5 March 2024 by 6 Comments

“Red, White, and Blue, It’s the OPEN Debut!”

Take the CrossFit  Judges Course HERE!

 

Conditioning:

15/12 Calories biked

12 Double dumbbell deadlifts (2 x 50/35)

9 Double dumbbell hang cleans

6 Double dumbbell shoulder to overhead

 

4 Rounds for time

(12:00 cap)

 

Strength:

Pause Front Squat*⇒ Front Squat

1 Pause Front Squat ⇒ 5 Front Squat @ 70% of 1-rm front squat

1 Pause Front Squat ⇒ 3 Front Squat @ 75%

1 Pause Front Squat ⇒ 1 Front Squat @ 80%

1 Pause Front Squat ⇒ 1 Front Squat @80%

 

For quality

*2 second pause in the bottom of squat

 

 

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Filed Under: 11-15 min, Hybrid, Lifting

Monday, 04 March 2024

3 March 2024 by 10 Comments

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

Option 1:

As many rounds and reps as possible in 25-minutes of the following:

25/20 Calories rowed

15 Kettlebell goblet squats (53/35)

25/20 Calories skied

15 GHD sit-ups

25/20 Calories biked

 

For score

 

Option 2:

2024 CrossFit Games Open WOD 24.1

21 Dumbbell snatches, arm 1 (50/35)

21 Lateral burpees over dumbbell

21 Dumbbell snatches, arm 2

21 Lateral burpees over dumbbell

15 Dumbbell snatches, arm 1

15 Lateral burpees over dumbbell

15 Dumbbell snatches, arm 2

15 Lateral burpees over dumbbell

9 Dumbbell snatches, arm 1

9 Lateral burpees over dumbbell

9 Dumbbell snatches, arm 2

9 Lateral burpees over dumbbell

 

For time

(15:00 cap)

Standards and WOD description click HERE

 

 

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Filed Under: 11-15 min, 16-20 min, AMRAP, Bodyweight, Couplet/Triplet, CrossFit Games WOD, Monostructural

Saturday, 02 March 2024

1 March 2024 by 3 Comments

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

Conditioning:

2024 CrossFit Games Open WOD 24.1

21 Dumbbell snatches, arm 1 (50/35)

21 Lateral burpees over dumbbell

21 Dumbbell snatches, arm 2

21 Lateral burpees over dumbbell

15 Dumbbell snatches, arm 1

15 Lateral burpees over dumbbell

15 Dumbbell snatches, arm 2

15 Lateral burpees over dumbbell

9 Dumbbell snatches, arm 1

9 Lateral burpees over dumbbell

9 Dumbbell snatches, arm 2

9 Lateral burpees over dumbbell

 

For time

(15:00 cap)

Standards and WOD description click HERE

 

 

Post results and experiences to comments

 

Filed Under: 11-15 min, 6-10 min, Bodyweight, Competition WOD, Couplet/Triplet, CrossFit Games WOD
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